general warm up (10 minutes)
1 hand Americanas x 20/20 reps
windshield wiper squats x 15 reps
diagonal pull overs x 15/15 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
300’s set up and light practice
strength (4 rounds)
one round = 300’s x 2 minutes + rest x 1 minutes
conditioning/accessory work (2 rounds)
seated double club front pull overs x 10 reps
1/2 kneeling Ahrens press x 10 reps